Protein:Fat:Carbs

[trevorg304]

Hey. I've been eating in a small surplus for a little over a year while working out during that time. I'm currently 181 lbs 28 yrs old and 5'8. If I had to guess I appear to have about 20% body fat. I want to cut down to 170 while keeping as much muscle as possible. I eat clean almost every day so food selection shouldn't be that hard for me, I just need to eat less. I dropped down to 2480 calories a day last monday. I work out 5 times a week. Ive increased cardio to 3 times a week. HIIT on the elliptical machine, with that being said all I reall wanna know is what should my macro ratio be??

 

[mickc1965]

Personally I would do the following

Protein - 270g (1.5g per lb of body weight) as this helps me with satiety

Fats - 68-85g (0.4-0.5g per lb of body weight) for hormonal balance

Carbs - to balance your daily caloric intake

 

[double s]

There are alot of apps/calculators out there....not being a dick...its sometimes hard to accurately predict

 

[john.patterson]

I would set it up similar to what mickc1965 said. For dieting, I would go 1g-1.5g per pound (I'm in that 1.2g area), 20% of calories from fats, and the rest fill in with carbs.

As long as you're eating enough protein, the fat and carb balance isn't too significant. If you're eating in a deficit you'll be able to lose weight. I prefer to keep fats on the lower side because I find that I look better and feel better with a higher carb intake

 

[trevorg304]

I would set it up similar to what mickc1965 said. For dieting, I would go 1g-1.5g per pound (I'm in that 1.2g area), 20% of calories from fats, and the rest fill in with carbs.

As long as you're eating enough protein, the fat and carb balance isn't too significant. If you're eating in a deficit you'll be able to lose weight. I prefer to keep fats on the lower side because I find that I look better and feel better with a higher carb intake

Ok thanks. I'm considering leaving my fat intake a lil higher but it's been hard to only eat 120 grams of carbs a day

 

[Toff]

You need to be in a calorie deficit
If the weight isnt going down, its not a deficit or your scales are out (food weighing scales) when you log your food and training.
If not enough you need to drop more cals.

To preserve muscle, you weight train hard, while eating 2g per kg of bodyweight

If you lack in protein and fats you are robbing yourself to provide enough to cover it - you're paying yourself a wage opposed to getting a wage from your employer.

 

[AntM1564]

Ok thanks. I'm considering leaving my fat intake a lil higher but it's been hard to only eat 120 grams of carbs a day

Try to balance it as much as possible. Carbs and fats are equally important. Fats should not dip lower than 20% of your total cals, as previously stated. Fat will help with your hormone levels.

 

[trevorg304]

Try to balance it as much as possible. Carbs and fats are equally important. Fats should not dip lower than 20% of your total cals, as previously stated. Fat will help with your hormone levels.

Hormone levels are the reason I'm trying to leave fats high

 

[AntM1564]

Hormone levels are the reason I'm trying to leave fats high

Exactly, eat those egg yolks and saturated fats!